-ring muscle up & progressions
-gymnastics holds: handstand hold

For time: Linchpin test 3
3 Rounds for Time
21 Wall Ball Shots (20/14 lb)
14 Handstand Push-Ups
7 Deadlifts (315/205 lb)

3 min on, 1 min off for 9 rounds:
A. Run or bike for calories
B. 40 deadlifts (60/40 kg) + max reps double unders
C. 30/24 cal row + max reps of burpees

Rotate stations for total 3 rounds per each.

hip & spine mobility

partner assisted pancake stretch "3x20"" hold"

push up pos. one legged hip CARs 4x3/3

Copenhagen plank arm raises 3x8/8 (optionally w. 2.5kg plate)

half kneeling KB bottom up press & windmill 4x6/6

reverse hypers on bench 4x8

2 Rounds
5 Scapular pull-ups
5 Inchworms
5 Back support slide throughs
5 Russian dips
+
2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build up to workout weight for the squat clean and STOH
* Practice wall walks and bar muscle-ups between sets
+
1-2 Rounds @ increasing pace
1 Squat clean @ workout weight
2 Wall walks
8/6(cal) SkiErg
4 STOHs
2 Bar muscle-ups

– Rest 1:00 between rounds –

:40s. On/ :20s. Off x3 kierrosta:

1: 8 ring row + max push ups
2: 8 american swing + max goblet squats
3: sit up / painon siirto
4: burpee + line hops
5: 8 d-db push press + max d-db deadlifts
6: 16 mountain climber + max plank hold
7: 8 plate gtoh + max plate thruster
8: rest

5 rounds for time:
40/30 cal row
15 push jerks 30/25 kg
12 pull ups
9 barbell SDLHP 30/25 kg

3 x e3m:
3 chinup (RIR 1-2) + max reps pullups
-> target pullups: 4-8 reps

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.